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Nattō vs Winged bean - In-Depth Nutrition Comparison

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Important differences between Nattō and Winged bean

  • Nattō has more Iron, Manganese, Magnesium, Calcium, Phosphorus, Zinc, and Selenium, however Winged bean has more Copper, Vitamin B1, and Vitamin C.
  • Nattō's daily need coverage for Iron is 83% more.
  • Nattō has 13 times more Selenium than Winged bean. Nattō has 8.8µg of Selenium, while Winged bean has 0.7µg.

The food varieties used in the comparison are Natto and Winged bean tuber, raw.

Infographic

Nattō vs Winged bean infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +330%
Contains more Calcium +623.3%
Contains more Potassium +24.4%
Contains more Magnesium +379.2%
Contains more Zinc +118%
Contains more Phosphorus +286.7%
Contains less Sodium -80%
Contains more Copper +107.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 323% 66% 65% 83% 223% 83% 75% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 52% 18% 462% 38% 20% 5%
Contains more Iron +330%
Contains more Calcium +623.3%
Contains more Potassium +24.4%
Contains more Magnesium +379.2%
Contains more Zinc +118%
Contains more Phosphorus +286.7%
Contains less Sodium -80%
Contains more Copper +107.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Nattō
6
:
Contains more Vitamin C +∞%
Contains more Vitamin B2 +27.5%
Contains more Vitamin B5 +85.3%
Contains more Vitamin B6 +73.3%
Contains more Vitamin B1 +136.9%
Contains more Vitamin B3 +∞%
Contains more Folate +137.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 1% 0% 40% 44% 0% 13% 30% 0% 58% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 95% 35% 31% 7% 18% 0% 0% 15%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +27.5%
Contains more Vitamin B5 +85.3%
Contains more Vitamin B6 +73.3%
Contains more Vitamin B1 +136.9%
Contains more Vitamin B3 +∞%
Contains more Folate +137.5%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
20
Nattō
17
Winged bean
Mineral Summary Score
114
Nattō
85
Winged bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
116%
Nattō
70%
Winged bean
Carbohydrates
13%
Nattō
28%
Winged bean
Fats
51%
Nattō
4%
Winged bean

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Nattō Winged bean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Winged bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 4.89g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 1.369g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 24)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1.6)
Which food contains less Sodium?
Nattō
Nattō contains less Sodium (difference - 28mg)
Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Nattō Winged bean Opinion
Calories 211 148 Nattō
Protein 19.4 11.6 Nattō
Fats 11 0.9 Nattō
Vitamin C 13 0 Nattō
Carbs 12.68 28.1 Winged bean
Cholesterol 0 0
Vitamin D 0 0
Iron 8.6 2 Nattō
Calcium 217 30 Nattō
Potassium 729 586 Nattō
Magnesium 115 24 Nattō
Sugar 4.89 Winged bean
Fiber 5.4 Nattō
Copper 0.667 1.386 Winged bean
Zinc 3.03 1.39 Nattō
Starch
Phosphorus 174 45 Nattō
Sodium 7 35 Nattō
Vitamin A 0 0
Vitamin E 0.01 Nattō
Vitamin D 0 0
Vitamin B1 0.16 0.379 Winged bean
Vitamin B2 0.19 0.149 Nattō
Vitamin B3 0 1.64 Winged bean
Vitamin B5 0.215 0.116 Nattō
Vitamin B6 0.13 0.075 Nattō
Vitamin B12 0 0
Vitamin K 23.1 Nattō
Folate 8 19 Winged bean
Trans Fat 0 0
Saturated Fat 1.591 0.222 Winged bean
Monounsaturated Fat 2.43 0.234 Nattō
Polyunsaturated fat 6.21 0.174 Nattō
Tryptophan 0.223 0.252 Winged bean
Threonine 0.813 0.451 Nattō
Isoleucine 0.931 0.425 Nattō
Leucine 1.509 0.64 Nattō
Lysine 1.145 0.592 Nattō
Methionine 0.208 0.143 Nattō
Phenylalanine 0.941 0.451 Nattō
Valine 1.018 0.599 Nattō
Histidine 0.512 0.241 Nattō
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients
  2. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.